Freedom WOD Classes

D.R.O.M.s

Strict Press

3 x 8

Metcon:

20 Min AMRAP:

100 Burpees

Row for Meters

Elite Competition Class

1. 10 Min AMRAP

15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

2. 6 Min EMOM

3-position Snatch at 65-70-75-75-70-65%
position 1 – Pockets
position 2 – Above the knee
position 3 – Below the knee
Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)